Morning umsebenzi asebekhulile: izici, ukuzivocavoca, imithetho kanye nemihlahlandlela

umzimba Morning - lokhu ukunyakaza elula, okumele ilandelwe ngokushesha nje emva kokuba uvuke. Hambisana mthetho kubaluleke kakhulu kokubili abantu abasha kanye amadala. Futhi isigaba sokugcina kudinga umzimba njalo nakakhulu, ngoba njengoba ukuphila izimpesheni comorbidities ukunciphisa umsebenzi locomotor esiphansi. Ungacabangi ukuthi ukhona manje usuku lokuphumula noma amabili kanye nokuhlukumezeka ukubaleka. Kufanele amanga embhedeni okungenani ngosuku, futhi ngakusasa kuyanda kuyoba nzima nakakhulu. Ukushaja asebekhulile - iyona indlela eya a yokuphila isikhathi eside ngenjabulo, ngaphandle ubuhlungu bemisipha namalunga.

Okwenzeka okhokho

Eqinisweni, uyiqaphela kakhulu izinzuzo zokuvivinya umzimba eRoma yasendulo abaphulukisi. Kodwa-ke kwakunzima cabanga ngomuntu ophilayo wayelele noma ehlezi kungaba kakhulu ngendlela okwamanje uvumela lithathe umhlalaphansi isilinganiso. Ukushaja asebekhulile - kuyisihluthulelo umsebenzi nobungqabavu, okuyinto abaningi anisuthi.

Ngokuvamile, abantu njalo ukwenza umzimba, ungawujikijeli lo msebenzi ngemva kweminyaka 40-50. Futhi yize. Le ndoda ophika yena umthwalo zemvelo, futhi ngenxa ukunyakaza babe Clumsy zinyamalale ubungqabavu futhi ukuphi. Futhi isizathu esiyinhloko esingenze - kungcono ukungabi nje umzimba. Cabanga nanoma yikuphi ukukhishwa ukuthi umi kungahambi isikhathi esithile. Ingabe kube lula ukuthola kuye ubuyele emsebenzini? Umuntu - uhlelo eziyinkimbinkimbi.

Indima umsebenzi

Ukushaja asebekhulile sinamandla kangaka ekuvuseleleni umphumela ukuthi ngezinye izikhathi kungaba zincintisane ngemithi yanamuhla. Kuyinto nge umhlalaphansi yokuzijwayeza kubaluleke kakhulu ngenxa yokwanda bempilo. Ezenziwe ehlelekile eyenziwa isu elikhethekile, it has nemiphumela ezuzisayo phezu kwezitho zangaphakathi kanye nezinhlelo, kanye ngcono ikhono emsebenzini.

Izimiso jikelele lapho icala isekelwe asebekhulile

Okokuqala kubalulekile uthintane ne udokotela wesifunda. Wayevame kokubona isimo sempilo yakho, ikwazi ukukutshela ukuthi onjani umsebenzi is hhayi Kunconywa noma yimaphi ama-specialists kudingeka iseluleko ngaphezulu ngaphambi kokuba uqale umsebenzi isimiso sansuku zonke.

Ukushaja asebekhulile - akusiyo umsebenzi onzima futhi isijeziso, kanye nenqubo lula futhi kujabulise. Umthwalo kufanele uqale ukusuka emapulazini amancane kakhulu futhi kancane kancane kanye isifiso nesineke ukuvivinya umzimba njalo. Aluphele udlame olubhekiswe kubo akufanele, ukwenza okuningi ngangokunokwenzeka. Uma ngesikhathi kubulawa uzivivinye, uyozizwa ubuhlungu - ke iyisiginali ukuyeka.

Zonke umzimba kumele kwenziwe ngendlela ezolile, imodi kulinganiswa. Ukushaja asebekhulile - akuyona ukuqeqeshwa Spartan lapha ngeke kudingeke noma yimaphi amarekhodi. Kubalulekile kakhulu futhi efanele ukuphefumula onesigqi. Ikamelo kufanele kahle umoya, kahle ngaphambi amakilasi ewusizo nje imizuzu embalwa ukuba sizungeze igumbi.

Ukuvimbela ukuqina ngokuhlanganyela kwamathambo

Lena inkinga inombolo eyodwa yobudala yokuthatha umhlalaphansi, okuyinto ukuzixazulula kalula ekuseni umsebenzi asebekhulile. Yenza umzimba kubalulekile nsuku zonke, kancane kancane zandise izinto umthwalo. Luqala ngokunikela iqoqo umzimba for entanyeni. Lena ingxenye esinzima kunazo skeleton zethu, ngokuvamile bekhanda zibangelwa izinkinga zaleli emgogodleni ethile.

Ukuze uqale umsebenzi, usengakwazi elele embhedeni. Ukuze wenze lokhu izikhathi eziningana flexion nokwelulwa entanyeni emuva naphambili. Zama ukugcina ukunyakaza zazikhululeka kakhulu. Khona-ke sokulandela ukuthambekela entanyeni kusuka ihlombe elilodwa kuze kube komunye. Ungenza ezinikezwa ezintathu kuya kweziyishumi ohlangothini ngalunye. Ukuqoqa out esonta eziyinkimbinkimbi kanye ematfuba entanyeni kwesokunene nezinhlanu kwesobunxele.

ingalo umzimba

Ukushaja for abesifazane abadala kufanele uqinisekise ukuthi ufaka ukunyakaza esandleni. varicose emithanjeni, igazi stasis, thrombosis - konke lokhu akuyona into ezingavamile engu umhlalaphansi. Yiqiniso, imithi ayizange kukhanselwe, kodwa engayitholi izidakamizwa umzimba zokwelapha ukusebenza kahle.

Manje ungakwazi uhlale phansi futhi enze ingalo umzimba. Bend kuqala futhi phalanges unbend. Ngemva kokusebenza kwabo kahle, ungaqala eguqa lonke ngesandla. Lokhu kulandelwa isiyingi ezinyakazayo izihlakala. ngokwewashi Okokuqala, bese kwewashi. Ukusebenzisa lokugcina eziyinkimbinkimbi - zinyakaze ngesikhathi izindololwane. Hand kuyilapho izinhlangothi aqondile. Morning umsebenzi asebekhulile kungaba yokuchitha isizungu kumnandi, ikakhulu uma nesithakazelo bobabili abashadile.

Obonisa for imilenze kanye esifubeni

Namanje sihlezi embhedeni, ukwenza clenching enye nezinzwane unclamping. Ukuzivocavoca silula, okusho ukuthi ngeke unezinkinga okwenza ezinikezwa. Ngemva kwalokho, Roll unyawo bacondze etindzaweni letehlukene. izikhathi 10-15 ohlangothini ngalunye, kodwa kungenzeka nokuningi.

Uma ukhathele, ungakwazi ukumelana bese uhambahamba phakathi kwelinye ikamelo elincane, bese uqhubeke. Khona uzoyeka edonsa usiphule zayiqeda. Yenza umsebenzi ngesikhathi ehlezi. Manje nilindele eguqa imilenze ngesikhathi edolweni nokukhanya squats.

Bonisa ukuqinisa imisipha

Ngisho noma umthwalo inhliziyo is contraindicated ngokuphelele, ungakwazi sithathe uchungechunge umzimba icwecwe eliqophayo, okuyinto ngeke kuyilimaze e yisiphi isifo. Iphuzu liwukuthi abantu budambile muscle, zokunqoba ukumelana, lugcina ke kulesi simo imizuzwana embalwa. Ukuze iqembu umsipha ngamunye ungakwazi yini ukubhala imigomo awayo. Ngokwesibonelo, kukhona umsebenzi owaziwa ilula kakhulu futhi ngempumelelo sokuba imisipha encane izandla neminwe. Udinga nje unamathisele iminwe yesandla sakhe sokhohlo ngakwesokunene nemihlanu baphoqelele nabo ngokulinganayo. azikho version esingaphansi ajwayelekile we Amazing ngoba imisipha kwebhande ehlombe. Ukuyona izandla zakho in the ukuvala futhi, ngaphandle kokuvula ke, donsa izandla ngaphandle. umzimba icwecwe eliqophayo, naphezu lula nobumbi kalula, kufanele kukhethwe ngamunye by udokotela ukuba khona.

Prevention ukupholisa

Qiniseka ukuqedela ekuseni iqoqo ukuphefumula umzimba. Naphezu kweqiniso lokuthi sihlale ukuphefumula evamile ukukhiphela kuphela engxenyeni engenhla emaphashini. Ukuze uwanike amandla futhi lonke endaweni, kubalulekile ukwenza umsebenzi elula nsukuzonke. Kusuka isikhundla ehlezi kancane chaza bebambene ngezandla ukubamba umoya wakho imizuzwana embalwa bese sengidonsa umoya. Izandla ngalesi sikhathi kungaholela esifubeni.

Manje sengidonsa umoya, ubeke izandla zakho futhi ukubamba umoya wakho yesibili. Khona-ke ukuthatha ezijulile phandle, ephethe izingalo zakhe eligoqiwe esifubeni kanye ukudonsa imilenze ibheke emadolweni kuya esiswini.

Ukuvimbela varicose emithanjeni kanye thrombosis

Morning Ukuvivinya for abesifazane abadala kufanele uqinisekise ukuthi ufaka la umzimba, ngoba liyisihlalo eziphuthuma kakhulu phakathi ubulili fair inkinga ka varicose emithanjeni. Bonisa ezinhlelo ezivimbayo futhi ukulungiswa yalesi sifo ulula, kodwa nokho ngempumelelo.

Ukulala kwakhe emuva akho, bese uphakamisa imilenze bese uphendukisa eselishova we ibhayisikili. Lapho umsebenzi aphumule kwamaminithi ambalwa bese ulandela ukunyakaza zezinyawo sifana isikele. Ukusebenza nsuku zonke umzimba okunjalo kuyothuthuka kakhulu izinga lakho lokuphila.